Monthly Archives: September 2014

ISI WOD – Tuesday Sept 30, 2014

#GRINDITOUTTUESDAYS – Make sure you do lots of shoulder mobility as some of your shoulder might be toasty from yesterdays complex NOVICE: A-C ELITE: A-C A) WOD – Skill 4 Rounds of: 1min Max Reps Muscle-ups ~Rest 1min 1min Max

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ISI WOD – Sept. 29, 2014 Monday

MONDAY MAYHEM NOVICE: A,C, and D ELITE: A-D A) Back Squat 1 x 8,8,6,6,6,6 -increasing in weight *rest 2-3 min per set B) 5 sets of Press Complex – all unbroken reps 3 strict press + 3 push press +

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ISI WOD – Saturday Sept 27, 2014

Legend Chris Spealler does Linda…4 years ago! A) Ring Muscle ups EMOTM – 4 rounds (12 minutes) Min 1 – 1-2 reps Min 2 – 2-4 reps Min 3 – 4-6 reps **work on Muscle-up progressions for 10-15 minutes if

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ISI WOD – Fri. Sept 26, 2014

Watch the Movement Standards on www.thewodapalooza.com NOVIE & ELITE = A – B A) Qualifier WOD 1 & 2 – 11min Running Clock WOD 1-  2min to find your 4RM Shoulder to Overhead, right into… WOD 2- 9min AMRAP UB Complex

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ISI WOD – Thur Sept. 25, 2014

REST DAY – 20 Minutes Mobility – EAT A LOT – SLEEP A LOT

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